Announcment!

Become a part of Barbell Club!
Barbell Clinic Tuesday 10/11 from 6am - 7:30am
$20, Email Cassie at finer.cassie@gmail.com to reserve a spot

WOD:   10/06/16

"Marston"
Complete as many rounds as possible in 20 minutes of:
Deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees

Chances are, very few of us show up to the box several times a week because somebody is forcing us to. We all show up and get our butts handed to us for a variety of different reasons. However, there is one commonality in all of our goals. We all want to be better. We want to be stronger, faster, and more efficient. To do this we have to work hard and we have to try new things. The best part about CrossFit is trying new things with an awesome community of people to support and challenge us. So who’s ready to try something new? Something we as a team will have to work hard, and play even harder, to achieve?!

The Spartan Race, very similar to the Tough Mudder, is happening this month right outside of Seattle on the 22nd. I know its short notice… But what better way to relieve some stress than to play in the mud with your CrossFit fam?! The race is a total of 12-14 miles consisting of 30+ crazy fun obstacles that we as a team will work together to overcome. If you need a little inspiration just watch the video posted with this blog! I know races like this can be very competitive for some athletes, but don’t let that intimidate you. I’m thinking of it as a way to get to know each other better, have fun, get dirty, and just have an overall good experience! It’s $120 to sign up. First responders and military get 25% off.

If you want to participate and be a part of the team, email me at blondy4k@yahoo.com  The more people coming, the better! Also if you have questions or want more info on what to expect, the link will take you to the Spartan website.  Hope to hear from you!!!!

http://www.spartan.com/en/race/detail/1661/overview?filter=beast

-- Amber D. and Kim B.

WOD:   10/05/16
 

Establish a 1RM Strict Press
 

For time:
50 one-legged squats, alternating
25 dips
40 one-legged squats, alternating
20 dips
30 one-legged squats, alternating
15 dips
20 one-legged squats, alternating
10 dips
10 one-legged squats, alternating
5 dips

Don't forget to order your Iron Beaver Weightlifting apparel before October 12th. 

We use the profits from the apparel orders to help cover traveling costs for national  and international competitions. 

This fall we are selling a T-shirt and 1/4 sweater. The T's are $25 and the 1/4 zips are $50. 

Follow the link and use the code SHIPSFREE, or e-mail coach Swartz your order along with cash or check before the October 12th. 

http://www.ironbeaverweightlifting.com/apparel/

WOD:   10/04/16
 

Establish a 1RM Snatch or Clean and Jerk, your choice
 

Complete as many rounds as possible in 12 minutes of:
3 snatches 135/105-lbs.
6 clean and jerks 135/105-lbs.
9 chest-to-bar pull-ups
54 double-unders

My goal for the month: More awesome Saturdays like this!!! --Derek

NEW MONTH, NEW GOALS

What is going on my fellow CrossFitters? Hopefully your guys’ September was amazing! I hope that it was raining P.R.’s left and right, and from the looks of the P.R. board it was! But on a more serious side of things, it is October. October means pumpkin spice lattes, football, pie and ice cream, basically anything that is awesome in this world is happening now. DO NOT LET THAT STOP YOU FROM ACHIEVING YOUR GOALS! We coaches talk about it a lot, especially at the beginning of each month about how important it is to get some goals up on the leaderboard and I am here once again reminding you to come up with some dang good goals to hit before this month is over. Goals can be anything you want whether it be something inside of the gym, like hitting a new back squat P.R., or something outside of the gym, like drinking X amounts of water daily and eating healthier. Heck it doesn’t even need to be about fitness, maybe something more general, for all the students out there make it a goal to attend every class and try and learn something new every day! I hope that in a few short days that people cannot physically write their goals up on the board because it is so full, and then I hope to see a whole bunch of check marks next to those goals by the end of the month! How about we as a gym try and make it a goal to fill up the goals board huh?? Of course, I can’t do that myself so it’s up to you guys to help me out and get this done!

P.S. All you athletes here at CrossFit Train 97333 whether you are a competitor or just in here trying to get a little bit fitter, I love what I am seeing and I love even more seeing how many people are showing up to class every single day. With this new month and school kicking into high gear I don’t want to see any drop off of class attendees! YOU GUYS ARE DOING A FANTASTIC JOB, KEEP ON KEEPING ON!!!

--Austin Gray

WOD:   10/03/16

Back Squat 10-10-8-8-6-6 reps

For time:
Run 1.5 miles.

What is it?

• The Battle Series is a winner-take-all, four-week, online workout and fundraising competition. Individuals will complete one workout per week beginning Monday, October 24th.
   
• Money raised through the Battle Series goes directly to individuals in the CrossFit community fighting cancer.
   
• Competition Fee: $45 per registration. $60 includes a shirt. Don’t want the shirt? opt to donate the t-shirt fee back to the cause.
   
• Divisions: Mens and Womens - RX, scaled, masters, scaled masters, and teen.

WOD:   10/02/16
 

Four rounds for time of:
20 Medicine ball cleans, 20/14-lb.
100 ft. Walking lunge
50/35 pound One arm dumbbell snatch, right arm, 10 reps
50/35 pound One arm dumbbell snatch, left arm, 10 reps

WOD:   10/01/16
 

Add five reps to each exercise, each round, completing as many rounds as possible in 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

*With a partner, share reps as needed.

WOD:   9/30/16
 

Deadlift 10-10-8-8-6-6 reps
 

For time:
Row 2000m

SLEEP

HOW MANY OF YOU GUYS LOVE SLEEP AS MUCH AS I DO? Not only is sleep possibly one of the best things on this good Earth, but it is also the most important part of the fitness process in my opinion. Sleeping is the point in the day where your body is recuperating from all the hard work you put in, your muscle tissue that you worked so hard that day is getting repaired so the next time you use them they are stronger and faster. Your body is re-energizing making sure that when you wake up, you are ready to face the day head on. I notice in myself and in people all around me that everyone is tired all the time, and I ask myself why. I think the real reason is not enough sleep! If you ever talk to little kids and ask if they are tired, they say no and it is very apparent by their actions that they are not. You can play the “well they are young and don’t have many stresses to worry about” card, and to that I call B.S. Kids are not tired because they sleep as much as their body wants to sleep, if they sleep poorly that night, odds are they will take a nap and when they wake up from that nap they feel amazing. Gains are not only made in the gym, in fact the gym plays a much smaller role in “gains” than many people think. Gains are made outside of the gym, in the kitchen eating right, and sleeping right, allowing that recovery process to take place.

--Austin Gray

Ok, so maybe they aren't sleeping. I just wanted to remind you of Sunday YOGA with Sadie!!!

WOD:   9/29/16
 

Complete as many rounds in twenty minutes as you can of:
15 Push Jerks, 95/65 pounds
20 Box Jumps, 24/20 inch box
30 Double-unders

If you love buffalo wings as much as I do but don’t want all the crappy stuff BBW puts in their sauce, you are going to love this recipe.

This one comes from Steph at Stupid Easy Paleo and it’s a recipe that I make all the time! Here the base recipe (I’ll give you some ways to spice it up in a minute!)

• For the Buffalo Chicken

• 1 lb (454 g) boneless, skinless chicken breasts* (I usually use thighs)

• Sea salt and black pepper

• ¼ cup (59 mL) prepared hot sauce (I used Frank's Red Hot)

• 1 tbsp (15 mL) melted ghee

• 1 tsp (5 mL) apple cider vinegar

• Pinch cayenne pepper

To make the buffalo sauce: In a small bowl, combine the hot sauce, ghee, vinegar, and cayenne pepper. Mix until well combined.

Take the chicken and lay it down in the crock pot, pour the buffalo sauce all over and mix it in with your hands so that chicken is sauces. Turn the crock pot on for 2 hours on low or until thoroughly cooked

Remove chicken from the crock pot a shred. Top bed of greens or starch with the buffalo chicken and enjoy!

References:

Recipe and picture: http://stupideasypaleo.com/2016/07/31/buffalo-chicken-salad-recipe/

-- Jenna Robinson

WOD:   9/28/16
 

Five rounds for time of:
20 Burpees
10 Handstand push-ups
Run 400 meters

 

Jump Ropes!

For new members and old members alike. If you’re wonder what gear you may want to purchase first when it comes to gear for CrossFit, having your own jump rope is a great investment. I think everyone knows how tough those double-unders can be when you are first starting out. What having your own jump rope allows you to do is to customize the rope to the correct length for you and make sure it is the same every time. Then you start jumping with consistency and with practice you can get comfortable with the movement! Jumping rope is a skill that takes work, but getting to use the same tool everyone time will help you get better faster.

-- Sean Mackey

WOD:   9/27/16

21-18-15-12-9-6-3 rep rounds of:
185/135 pound Front squat
Abmat Sit-ups, 2x reps

CrossFit.com (mainsite) posted a picture taken at Brooke's Gym in Denver on the front page of their website Saturday Night. I am jealous to say the least. Check it out!!!